How many oat flakes should I eat per day?August 19, 2020
There are so many different ways to use oats in your food. These small flakes are good for so many things: for losing weight, against stomach problems, skin, hair and nails, real fillers, bring energy and proteins and much more.
Oats are a real “superfood” if you want to eat healthy. But how many grams of oat flakes should you eat a day? You can find out here.
What makes oat flakes so healthy?
This nutritional food is produced from simple seed oats. Only the non-edible parts of the oat are removed and all that remains are the valuable nutrient-rich outer layers. This makes the flakes a real health benefit.
Oat flakes primarily contain
- Dietary fibre, which is a remedy for gastrointestinal complaints, as it forms a protective layer on the gastrointestinal mucosa and thus prevents the stomach acid from attacking the mucosa. They are also real fillers and at the same time stimulate digestion. The German Society for Nutrition (DGE) recommends a daily intake of 30g dietary fibre.
- Due to complex, long-chain carbohydrates, blood sugar is raised only slowly, which means that glucose only enters the bloodstream slowly.
- They are the most important source of beta glucan.
- Vitamins B1 and B2, which ensure shiny hair, clean skin and nails.
- Copper, which tightens the connective tissue.
- Zinc, which is responsible for protein formation and cell division.
They help with (according to DGE)
- Lower cholesterol levels
- Reduce risk of diabetes
- Soluble fiber protects the heart and the cardiovascular system
When should I eat oat flakes and how many?
Oat flakes will fill you up quickly and for a long time. For example, if you eat an oatmeal in the morning, you will not feel hungry until lunchtime, or you will no longer experience attacks of ravenous appetite.
It is therefore beneficial to eat this staple food at breakfast, as it helps to satisfy the cravings and keeps you strong until midday. The most popular way to eat these flakes is called porridge or oatmeal.
To do this, place the oats in boiling milk or in boiling water and bring them to boil. If you like, you can then decorate the porridge with fruits, berries or nuts. With chia seeds you can also eat this staple food.
Basically, one portion of porridge has about 40-50 grams of oat flakes. This corresponds to 5-6 tablespoons of oat flakes.
Can I also eat porridge for dinner?
In general, yes. You can eat them in the evening, but be aware that the flakes will fill you up for a long time and that you should not eat them right before going to bed.
But if you can’t get enough of oats, eat them at least two to three hours before going to bed.
What you can do at night for sure are overnight oats. This is how it works: In the evening you prepare your oats and let them soak overnight. In the morning, you can add some fruits or nuts and eat them after standing up or later at work.
What exactly is the oat diet?
This oat diet says that although you should eat a lot of oat flakes, you can combine them as you like. The goal is to lose weight without hunger and lack of nutrients.
The staple food contains everything you need to achieve this goal: Carbohydrates, protein, potassium, calcium, sodium, magnesium, many vitamins and fiber. However, you should make sure that you do not eat more than 250 grams of oats.
Long-term weight loss with oat flakes
If you want to lose weight healthily, oat flakes are the perfect remedy. If you eat them 2 hours before exercise, they give you energy quickly without filling up, because they are not heavy in the stomach.
They also contain important proteins that help with sports. Your energy will be maintained in the long term to lose weight in a healthy way.
Conclusion of the oat diet: portion of oat flakes a day
In order to lose weight, you should consume around 250 grams of oats a day. One portion of oatmeal contains 40-50 grams, so if you are on an oat diet you should eat about 5 portions a day.
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